BBJJ Program Download Light 2
BBJJ Program Download Light 2
BBJJ Program Download Light 2
WORKOUT 1
A Cossack Squat
Alternating 12 reps / Hold 1 second each rep
Warm Up THEN STRAIGHT INTO
Tabletop Press
10 reps / Hold last rep 10 seconds
NO REST
B Romanian Deadlift
8 to 12 reps
Superset 1 THEN STRAIGHT INTO
D Hollow Body L1
45 to 60 seconds
Core/Grip THEN STRAIGHT INTO
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
Strength Program
LEVEL 1 (GYM)
WORKOUT 2
A Active Pigeon
10 reps / Hold last rep 10 seconds
Warm Up THEN STRAIGHT INTO
B Goblet Squat
8 to 12 reps
Superset 1 THEN STRAIGHT INTO
D Back Extension
10 to 15 reps
Core/Grip THEN STRAIGHT INTO
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
DISC 2
GYM
STRENGTH CYCLE 2
Strength Program
LEVEL 2 (GYM)
WORKOUT 1
A Split Good Morning
10 reps / Hold last rep 10 seconds
Warm Up THEN STRAIGHT INTO
B Deadlift
8 to 12 reps
Superset 1 THEN STRAIGHT INTO
D Hollow Body L2
45 to 60 seconds
Core/Grip THEN STRAIGHT INTO
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
Mobility Program
LEVEL 2 (GYM)
WORKOUT 2
A Knee Drop L1
Alternating 16 reps
Warm Up THEN STRAIGHT INTO
Hang Variation
45 to 60 seconds
NO REST
B Back Squat
8 to 12 reps
Superset 1 THEN STRAIGHT INTO
C Shrimp Squat L1
8 to 12 reps
Superset 2 THEN STRAIGHT INTO
D Reverse Hyper L1
10 to 15 reps
Core/Grip THEN STRAIGHT INTO
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
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DISC 3
MOBILITY CYCLE 1 & 2
Mobility Program
LEVEL 1
WORKOUT 1
A Cossack Squat
Alternating 12 reps / Hold 1 second each rep
Pre-Class 1 THEN STRAIGHT INTO
Tabletop Press
10 reps / Hold last rep 10 seconds
NO REST
B Frog Stretch
60 seconds
Post-Class 1 THEN STRAIGHT INTO
bulletproofforbjj.com
Mobility Program
LEVEL 1
WORKOUT 2
A Active Pigeon
10 reps / Hold last rep 10 seconds
Pre-Class 1 THEN STRAIGHT INTO
B Wall Lunge
60 seconds
Post-Class 1 THEN STRAIGHT INTO
bulletproofforbjj.com
Mobility Program
LEVEL 2
WORKOUT 1
A Split Good Morning
10 reps / Hold last rep 10 seconds
Pre-Class 1 THEN STRAIGHT INTO
B Wall Lunge
60 seconds
Post-Class 1 THEN STRAIGHT INTO
Scorpion
60 seconds
NO REST
bulletproofforbjj.com
Mobility Program
LEVEL 2
WORKOUT 2
A Active Wall Lunge
10 reps / Hold last rep 10 seconds
Pre-Class 1 THEN STRAIGHT INTO
Hang Variation
45 seconds to 60 seconds
NO REST
bulletproofforbjj.com
DISC 4
HOME GYM
STRENGTH CYCLE 1 & 2
Strength Program
LEVEL 1 (HOME GYM)
WORKOUT 1
A Cossack Squat
Alternating 12 reps / Hold 1 second each rep
Warm Up THEN STRAIGHT INTO
Tabletop Press
10 reps / Hold last rep 10 seconds
NO REST
D Hollow Body L1
45 to 60 reps
Core/Grip THEN STRAIGHT INTO
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
Strength Program
LEVEL 1 (HOME GYM)
WORKOUT 2
A Active Pigeon
10 reps / Hold last rep 10 seconds
Warm Up THEN STRAIGHT INTO
B Shrimp Squat
8 to 12 reps
Superset 1 THEN STRAIGHT INTO
D Back Extension
10 to 15 reps
Core/Grip THEN STRAIGHT INTO
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
Strength Program
LEVEL 2 (HOME GYM)
WORKOUT 1
A Split Good Morning
10 reps / Hold last rep 10 seconds
Warm Up THEN STRAIGHT INTO
D Tuck Up
10 to 15 reps
Core/Grip THEN STRAIGHT INTO
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
Strength Program
LEVEL 2 (HOME GYM)
WORKOUT 2
A Knee Drop L1
Alternating 16 reps
Warm Up THEN STRAIGHT INTO
Hang Variation
45 to 60 seconds
NO REST
B Shrimp Squat L2
8 to 12 reps
Superset 1 THEN STRAIGHT INTO
C Cossack Squat L1
8 to 12 reps
Superset 2 THEN STRAIGHT INTO
D Hollow Body L2
10 to 15 reps
Core/Grip THEN STRAIGHT INTO
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
HOW
JOEY & JAMES
CAME TO MEET IS A CLASSIC TALE...
Being from different cities in Australia, From that point on they were mates,
they weren’t aware of each other for a working hard to progress their BJJ, while
long while… But they would both attend also developing their physicality off the
local BJJ comps, and invariably get asked mats, and coaching others on how to
versions of the same question – do the same… They traded information
on what was working for them and their
“hey man, have you seen that guy from clients…
(Sydney/Melbourne) who’s also a blue
belt and does kettlebell training? He looks It wasn’t long before they both had a
JUST LIKE YOU!” similar thought – ‘with all of our collective
knowledge, what can we do to help the
The boys were both intrigued… BJJ community?’
‘Who is this doppelgänger of mine?? The rest is history…
I thought I was the only BJJ guy doing
kettlebells and strength training?’
It didn’t take long before the pair were at
the same comp and would finally meet
each other. They instantly became long
lost bros.
MEET
JOEY
Joey’s martial arts journey started For the last 7 years he has been a sought-
with watching video recordings of Van after Strength and Movement Coach,
Damme and Bruce Lee films. As a kid he working out of his own gym – Jungle
could be found practicing high-kicks and Brothers Strength & Movement. He has
nunchuck techniques in the backyard of studied privately under some of the
his parents home in Sydney, Australia worlds top coaches, including Ido Portal
and Emmet Louis
He would dabble in many different forms
over the years – Karate, Judo, Muay Thai, He credits his consistent strength and
Kung Fu – but would not find one to call movement-based training as central to
home until stumbling across BJJ in his his success in BJJ. He is passionate about
early 20s… training hard and sharing this message
with others.
His BJJ journey spans 11 years to day,
where he’s currently a brown Belt under
Adam Childs of Alliance BJJ Sydney.
He has travelled the world training BJJ,
competing in Brazil and Japan as well as
at home in Australia.
Alongside his BJJ journey, he dove deep
into the world of physical conditioning –
educating himself amongst the various
forms: weightlifting, crossfit, calisthenics.
Amongst his peers her quickly became
the ‘go-to’ guy for getting fit and strong.
MEET
JT
James (JT’S) martial arts journey started At the start of 2008 he found Brazilian
as a 10yr old, chubby, bullied kid. Craving Jiu-jitsu. It totally kicked his butt! After
an escape from being the school punching this point, his passion for learning martial
bag he found TaeKwonDo. arts took a new path and he started to
conceive ways to get stronger and fitter
One effective self-defence technique for this new challenge. He quickly became
and three classes later, the kid was the go to guy to ask about improving
addicted to martial arts. At the same physically for BJJ.
time he found weight training and he
quickly transformed into a man child! Traveling, training and competing for
This sparked a 15 year journey of fitness extended periods of time in Brazil, the
and fighting that lead him to move to United States and Canada enabled JT
Melbourne. to see how jiu-jitsu was evolving at the
highest level. His constant quest to find
JT won a national championship in 2006 the most effective training methods
and an international competition in would continue to give him a competitive
2007. At the same time he was constantly advantage on the mat. From that time,
improving his physical conditioning he has worked with multiple world-
knowledge, on his way to becoming one champions as well as some of Australia’s
of the first certified kettlebell trainers in best grapplers.
Australia.
Having experienced his own battles with
injury and seeing others suffer the pain
of time lost on the mats, JT wants to help
more people roll better for longer using
the right training.
STAY CONNECTED
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